Weighted pull-ups 1-1-1-1-1-1-1 reps
Compare to 081006.
For those of you unable to do unassisted pull-ups, we'll work on kipping technique on the bands.
We will follow this workout with AMRAP in 8 minutes of:
5 ring dips
7 burpees
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time to comments.
Compare to 061105.
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090114.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090708.
We had to do quite a bit of modifying last time this came around, so for those of you who'd prefer something else, you can choose to do the following in place of the above...
Complete as many rounds in twenty minutes as you can of:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090625.
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090727.
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090716.
For those of you new to the movement, we'll decrease the weight and increase the reps to work on form and technique.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090603.
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to 090323.
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Before the WOD, we will be doing the following:
Hang power snatch, 5-5-3-3-1
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Compare to 081008.
I figured burpees are the perfect way to start off the week! If you can't do muscle ups, then we'll sub in pull-ups and dips.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090218.
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Compare to 090509.
- OR-
"Chelsea"
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Compare to 090411.
We'll probably run into some time constraints today due to the rowing, so we may be forced to use a substitution exercise. But don't worry, we've got plenty of space for everyone's favorite - burpees!
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 090329.
